Lgn Physique

Swipe for some below average RDL

My knee is a bit sketchy, so I dropped the load a bit, 170 & 160

Had to take them slow & couldn’t be too aggressive with them

Also been a while since I done a physique update & that’s due an update 👀

Push tomorrow then pull on Sunday, moved RDL into a second hamstring focused lower session > cos my quads need less volume now

And the season is saved with Ruben coming in, the next pep & Jose combined < finally some aura at United 🥷

Swipe for weighted pull ups

📽️Rdl:180x7, 170x7
📽️20x7, 10x9

180 is my heaviest load so far, but I have been running 2 x sets & I’m gonna keep that as a top set solely & give 185 a go in a few weeks

170 feels lovely now, so no bother with that for working sets, I just don’t like using a belt with these, purely personal

But I will have clients do it, so don’t view it as better

Pull ups feel harder than Rdl any day haha, top set of these was 30kg, but honestly I cut that back cos more reps at 20kg makes more sense

Don’t worry if I do get 185 & it’s not dirty, you’ll see it on the grid 😉

That’s that me…☕️

💁‍♀️Building muscle and confidence

💪Lifting heavier

🤯Making mad progress in and out of the gym

📸Doing a photoshoot

👸Building quads, glutes and a sick back

Seeing lines in your muscles and doing weighted pull ups for the first time

Without having to diet out your arse either

Sounds mint right?

That’s because it is, when Lucy started coaching with me

She was fully in a slump with training 

Lost all love for lifting and could never grow her quads

Safe to say that all changed, especially the quads part, fu***ng bigger quads than me now haha

With only one week where she had to hit specific macros.

As you can see from the slides, she actually looks like that, it’s not angles, lighting, or the tans, those things just highlight the gains

Plus I’ve shared (Lucy too) the progress every week, because i coach people to look good and lift better/heavier

To GROW in & out of the gym.

If that sounds good to you, DM me to apply for a coaching spot

(I say apply, not to sound like a wa**er, but I want to work with the people that align with my values is all)😉

The winter arc collection

2 scoops

Testosterone butter

Support United (depression)

Watch anime (anabolic ones only)

Pretend to like COR

Avoid social interaction with non lifters

Post on TikTok & blame algorithm for poor engagement

Look wham

Grow some triceps 🥲 (I’m being humble tbf)

Tell people I’m locked in, even though this is just my normal life haha

Beautiful.

Fair enough if you want to journal and talk about how you feel when you eat junk food

I’m not against that as a thing

But…

I am against treating people like children 

Telling them not train hard, lift heavy, have more serious goals 

Just cos you’re out of shape or overweight right now, feeling some type of way (that’s isn’t good vibes) 🥲

Yeah f**k all of that

I want and expect you to get stronger and make changes to your body, health and confidence

It’s my job haha

Which is why my client here has way less body fat

Has made mad changes to her physique

Lifts heavier than some of the lads in the gym haha

Eats way better now, no more binges or extreme swings in eating

Basically it’s holistic gains💪

Put a structure in place, find lifts that people love and get them to do more of that

Change the way you think about the gym and fitness

And you’ll grow in and out of the gym.

Weekly camera roll

Took 5 days off from the gym, actually knew I needed it, my body was in bits lads & everything was feeling heavy and s**te

Tbf I have been pushing things really hard & progressing lifts consistently/pushing new numbers & a relatively high output outside of the gym too😅

Back to 180 RDL’s this week & the road to 190 is on

Decent first session back, weekend almost ruined by United again though 🥲 at least Celtic are balling though.

Ps. That’s henna on my arm, guess what it’s meant to be haha

You can’t diet your way to a better physique

Lose weight - yes

Get smaller - absolutely 

Have more confidence, with a physique that complements a healthy lifestyle where you consume adult calories haha

That’ll be a no👀

Trust me when I say this.

No c**t cares what you weigh!

It’s a bit of data, don’t let it hold any emotional attachment over you ☠️

Luke was like that when he started working with me, he wanted to get ripped, lose that last little bit of body fat

He had a number in his head, like that was the sweet spot

The problem is, that number isn’t you!

It should change, because growth is the chosen land (free palestine btw)

As you evolve

▪️Grow

▪️Build

Things change and the way you see yourself transforms

That’s 100% why I focus my coaching on building muscle and getting you results after dieting/fat loss

F**k trying to get smaller and living on some wa**er grind mindset

Build muscle, build confidence and build a better lifestyle.

If that sounds good to you, slide into my DM’s🥷

The worst thing you can do as a coach is to…

Perpetuate the “it’s all diet bollocks”

Give out 8/12 weeks plans & have people look s**te 12 weeks after that

Like a human centipede 🐛 of cut/bulk

“You’ll do f**k all mate”

That could’ve been my client here, he came to wanting a 6 week plan at the start & that changed into a long term vision > planned timeline

A gaining phase to build muscle and then the biggest challenge

Prep for a natural bodybuilding show “BNBF” 🏆

Before all that though > life was restriction/mid dadbod, not lifting heavy & goals based on bodyweight

🚩he’d be still eating 1700 calories going to the gym to burn calories 

☠️Lifting the same weights every week

Not doing bad, just not achieving anything high either

Which for some people is ok

A lot of people have so much more potential in them and could do amazing things

If the just had the right direction and guidance

That’s why I love coaching just ordinary lads/girls and help them to achieve amazing transformations 

To GROW in & out of the gym

It doesn’t have to be bodybuilding, it might be a marathon/powerlifting, or a combination of those things

The first step is to challenge yourself and get out of your comfort zone and who knows it might the start of something beautiful 

If that sounds good to you, DM me “coach” to have a chat 💬

It’s mad what you can achieve when you invest in yourself👇

Choose goals that make a positive impact in your life like my client here

Do things that make you HAPPIER

Even if those things are scary at the start

If you have physique or bodybuilding goals, they’re just as valid as someone that wants to lose fat and maybe for you that has a deeper meaning 

It takes you away from a lifestyle where your drinking/partying all weekend

Moving from an environment that’s unhealthy for you 🫣

To one that feel right for you😉

For my clients lifting and the gym lifestyle was more than building glutes/quads or looking ripped

It was about mental health and 👇

✅CONFIDENCE

✅STRUCTURE

✅BALANCE

You look at the photos from my clients prep and only think about the physique

But it doesn’t show the self doubt, the struggles and the purpose that lifting/bodybuilding gave them

The gym is THERAPY for so many people and it doesn’t matter if your goals are bodybuilding/powerlifting or fat loss

If it’s important to you, don’t let any c**t stop you from getting better 🏆

Or making you feel selfish for wanting to improve.

Your body, your goals, your life.

Invest in things to improve that😉

If you see me on the hack squat, you know how demure & mindful I look

Very respectful, much gains

But it wasn’t always like that😅

I used to have disney knees

“tonight will be the night that I will fall for you” type s**t 😢

I tried bulking and eating s**te, but the only thing that grew was my self loathing

Smh.

The reason why I put all the focus of my coaching on lifts/performance is because …

That’s what drives change, you can’t just tell some c**t to eat more and magically turn that into muscle

Yes obviously more food is a vital part of growing, but perform better, more fuel is needed

So many coaches ignore the “perform” part and just focus on diet 🤡

That’s why your bulk has failed and you look skinny fat or just fat

Training progression is your biggest metric to measure 📐

That’s really what my job is all about

To get you lifting better, heavier and training harder🤯

Otherwise you’re just getting heavier or lighter on the scale

In some kid of perpetual s**te human centipede of bulk/cut 

Eating your own as***le like that freak in the last season of the BOYS

But it’s the fitness version.

If you’ve any questions on gaining, drop a comment or DM me and I’ll help you out.

Prep is looking mint, 7 weeks left to push a bit harder & it’s gonna be chefs kiss

Started on 1900 calories, that’s what lucy was eating naturally and I’ve not changed that so far

Cos her training was stuck in a rut🥲

That wasn’t really changing and that should be the focus for any physique goal 

No one gets get bigger quads from salads☠️

There’s a time for digging, that’s fair

But she doesn’t want to look shredded, she wants to look bigger, stronger

And it’s safe to say…

Quads and back are looking bigger🌶️

Not just physique changes, but she’s lifting heavier

Getting weighted pull ups for the first time  

Was a madness.

Buzzing for the shoot and a cheeky 100kg RDL before that

Anyway if you want to grow your quads and fancy getting out of your comfort zone, DM me COACH to have a chat.

Imagine walking into the gym and not feeling anxious

You’re not worried about looking in the mirror

Don’t feel small or weak🥲

You can pick up the heavier dumbbells

People talk to you about training and you feel confident enough to give advice🤓

Outside of the gym you don’t binge on food anymore

You can still have takeaways and junk food

But it just doesn’t align with who you are now, so you only do it the odd time, because you’re eating good daily

It’s not a sacrifice > when you can eat whatever you want 🍱 🍕

You just prioritise what’s important to you now

That’s the difference building muscle & lifting can make to your identity

Joel used to be that anxious guy, scared to try a new gym, knew f**k all about training properly

To now doing a photoshoot (7 weeks ago) posing and starting a gaining phase, with plans for competing in 2025 🏆

He wasn;t highly motivated, disciplined or even thought he could 40 mins of cardio at the start haha

It’s my job as a coach to change those things

But always push clients because restriction is temporary & gains are permanent.

It’s like that unfinished horse drawing meme

You nailed the calorie deficit

Started running, lost body fat

Look leaner✅

Now you’re a about to go and jump in 💩

Cos you ignore the most important part

The work you do in the gym

You can do all the ski ergs in the world lad

But you’re not building muscle with them 

(okay maybe some w**king muscles)

Nah you need to👇

✅Lift heavier

✅Train harder

And have some way to measure that progress

Consistently 

This is a dumbed down version

But your progress starts and ends with how hard/smart you work in the gym

You can’t eat your way to bigger quads

Lifting is the tool that drives your growth and progress.

From jacksfit intro level to where he should’ve ended up > before the memes

Lil bit about my client 👇

He was 💩 scared to lift, cos he had a bad history of injuries > slipped discs, actually I forget the whole list haha

It was a lot ok…

He didn’t think he could eat a lot of carbs, because again, s**t scared of gaining body fat

Man lived in a circle of fear, not doing anything because > it won’t work > 🥲

STOP.

Anyone I coach will know I will demand a lot as your coach😅

Cos I don’t want you putting yourself in a box, or believing some narrative that you’ve just made up > 💩

Swear it could’ve been so different for my client Di, he could still be living on 1400 calories and sticking to his 3 favourite machines in the gym

Wishing he could do more😢

Luckily he took action and never looked back🤌

And now he’s eating over 2600, with a physique that looks stronger & lifting heavier 😉

Beautiful.

Stop spamming 💩

When I first started trying to grow a semi dece pair of quads

It would go like

“I’ll do me 4 x sets of 10”

Then I’ll do me 3 x sets of 10

And that will be me proper warmed up 😂

Thankfully that evolved, because if it didn’t, there would be a completely different vibe of transformations on my page 

I’d prob be posting s**tty photos where you have to zoom in to see any difference

Because spamming lifts/exercises just means more s**te

Instead of more intensity/quality👇

Now I only do like a few exercises for quads

And  I don’t go into them always with a specific rep range

Sometimes it’s just push the intensity & go close to failure or just past that

That’s the same for building muscle, you can’t just keep throwing calories in

If your training isn’t advancing, improving & making consistent progress

You won’t make gains

Unfortunately 4 years of hack squats and I still fu***ng hate them

So good luck with that🙄

11 weeks out for luce’s shoot.

Bigger quads - mint

Lifting heavier, absolutely 

Feeling more confident - 💁‍♀️

Plus this is about way more than just showing off the changes to her physique and gains

It’s her personal journey, a challenge and actually this is way out of her comfort zone

Even hiring a coach was a big step

But you invest in yourself, for your own goals to do things that make you proud

Especially as a nurse that takes care of other people daily

The gym, training and now the shoot

Is about growth in and out of the gym💪

Pushing yourself and feeling proud at the end of it

Really this is 11 more weeks of me getting abuse daily on whatsapp 😅

But it’ll be worth it  for the gains

Then transition nicely into a full growth phase and lift heavier.

have me fish…then I have me rice cake…

Hectic meme

Mad that I’m still getting clients coming to me that are doing wild s**t💩

Like training day/non training day macros

While working shifts😅

Why?

These aren’t people deep in a bodybuilding prep

Where mentally those extra carbs are saving lives

You’re a beginner/intermediate lifter

That wants to build muscle, lose body fat

Lift heavier, feel better and have a social life

If these coaches spent as much time working on their clients lifts

Maybe

Just maybe…

They wouldn’t have to f**k around with these tactics

Make your clients work harder in the gym before working harder in the kitchen 

Otherwise that’s some upside down s**t

SMH.

9 times out of tren

You just don’t work hard enough bro

Forget lighting 

Angles

What supplements you’re taking 

*drop the workout routine in the comments 👀

I present to you “EXHIBIT A”👇

A 42 year old dad of 2 that works in finance and trained on his lunch break during the week

Started on 1800 calories

Played some 5 a side with the lads (other dads)

And just wanted to look a little leaner, was eating super clean (vos you have to for gains right?)

No way he could do a fitness shoot

 A natural bodybuilding competition…are you crazy🤯

Gaining muscle and eating 3000 calories, lifting heavier

Looking leaner into his 40’s 👨‍🍳

With more muscle and a physique he’s proud of

MADNESS

If you want to know the exact methods I used to help Hugh transform his physique, lifting and gain muscle naturally - doubling the amount of calories he lived on

DM me the word “Coaching”

And I’ll send you details on getting started.

According to user572981 these photos are edited

Here’s what really happened though👇

Went from undereating, working out to burn calories and viewing the gym/fitness as a punishment

Stopped listening to w**k advice from a glute coach on tiktok, you know who I mean 👀

Hired a coach (me) who together with planned out long term goals  

Found lifts she liked and were good at, did more of them

Did less of the ones she hated (not lovehate) I mean hate/hate 🤯

Started focusing on upper body and quads too, because that’s how your body looks toned

Not from spamming BBL workouts

Added in recovery days and goals outside of just purely physical appearance

Gain weight, get healthy again and guess what…

Physique and lifestyle became the best they’d ever been 

This was over a 12 month period, we went through a specific build/growth phase, but just training 4 days in the gym and a few other challenges.

DM me “GLUTES” if you want actual coaching and not some generic plan.

Confessions of a science based lifter.

Stares into camera

Voice actor*

Yeah I’ve been going to the gym 6 days a week for last 2 years

I spend 2 hours a day arguing on tiktok comments in jacksfit posts

I have perfected every rep on every exercise

And anyone who trains harder than me

Is on gear

I bulked and did in fact lose weight

Don’t be that person, read the slides and make gains.

Swipe > last slide to see what a science based lifter looks like jk

Nah fr, I used to worry about being optimal & live within rules like only 5kg cable lateral raises & high reps

I’m training for stimulus, not perfect form 👀

Yeah I don’t want to ego lift, but too far the other way, is limiting gains too😅

Also an arms day is a valid workout if that’s your goal!

Strength/physique goals should compliment each other > same for running

Stop choosing one option & going full gang!

5 days left ⚠️

Then coaching prices are going up

You had warning😅

Actually be gutted when you see the progress I’m posting of the clients who did sign up & took action

Thinking fs I wish I messaged him and now it’s too late

You’ll go back to lifting the same weight every week and trying to constantly lose that last bit of body fat

Feeling small when you lose weight and fat when you bulk

Just being confused af what to do, listening to some w**k advice on tiktok

About building your glutes or quads, hating the way your arms look, just ghosting through gym sessions with no real purpose…

But imagine you didn’t hesitate or listen to that self doubt/fear

You see the muscle being built, you’re lifting heavier and feeling confident in and out of the gym

Looking back at the first check in photo like
THAT’S NOT ME!!

Just DM me the word COACHING and you can make sure you don’t miss out this time!

😉

How it feels to look like you actually lift & have less body fat.

You haven’t cut, don’t look tiny, feel drained or have PTSD everytime you walk past a greggs

Crying at the sausage rolls in the window 🥲

I know you’ve been bulking and that weight you’ve got too

Has an emotional attachment, like you were fighting in the trenches

To get to that number, after years of feeling skinny, it’s scary to think about seeing it change

But your physique looks small, your lifts are s**te, 20kg dumbbells feel heavy and we’ll not talk about legs 

See the thing that really needs an overhaul is your TRAINING

All the carbs in the world won’t BUILD muscle, if your lifts don’t progress in various ways (not just load*)

That’s where Joel was, before we started working together 

He was the heaviest body weight of his life, everything else though was poor

He wasn’t strong👇

Defo not confident with his top of🥲

Eating was all over place, some days barely any protein🙃

Other days super high calories and s**te food💩

Bro never in a million years thought he could be where he is now.

Just done a photoshoot, practicing posing in the gym and posting it on social media 

Lifting heavier, picking up dumbbells that seemed crazy to him at the start

Even putting plans out there for bodybuilding after he spends some time in a GROWTH phase

I’m also fully gonna push him for that haha

If that sounds good to you DM me the word COACHING and I’ll send you info on starting.

“but this works for me” ok bro 🙄 if you feel like that, sweet keep doing you

Personal bias means f**k all though

Otherwise I’d be telling clients “ok more random exercises together this week”

You’re metabolism is boosting 🚀

Those ski ergs and burpees are paying off!

I know… losing body fat can be a real c**t, I’ve coached lots of clients and for some it just runs really smoothly from day 1

And others it takes a lot of hard work.

But the process doesn’t change, we might adjust things differently for each person

The science is still scienceing though🧬

Also there’s a difference between me saying “OVERRATED ” and “SHOULDN’T DO”

That’s 2 very different things🤯

The context is really important to an answer

Overall though, focus on the right things..

✅train hard
✅lift better
✅eat healthier and don’t try to stay in a DEFICIT forever

The only thing that’s really changing is output that’s either increasing/decreasing or just staying pretty much the same

Depending on current or future goals!

Ideally you want to get to a place where the goals are mostly lifting, performance for a while & you can maintain your physique with a reasonable amount of balance in your lifestyle

Any questions drop them in the comments 👇

It’s not and never has been all about your diet

Unless you don’t have physique goals and just want to eat low calories for the rest of your life, looking weak

Sucks to be you☠️

You need to plan out 12 months ahead

Have a timeline

Specific phases with an overriding goal, like building muscle is the main narrative of your story

Cutting is just the first couple of chapters

In an overall theme of GROWTH.